10KW7S2 - youtu.be/Ok39loOrme0

Change stroke rate and pace every 5 minutes in this 60 minute row that will give you a fantastic workout
🚣60 minutes - changing through 18/20/22spm x 4 🚣‍♀️

*** This workout has been programmed as 4 mins Warmup / 60mins session / 2 mins cooldown in order to prevent the delay that occurs when the monitor pauses during variable intervals. If you want split data to show each 5 minute interval - please duplicate this workout, go to your "My Workouts" tab, remove the warm up and cooldown, then set the splits to 5 minutes for the 60 minute interval that's left. ***

➔Pace Guide = Start at 2K+20-24 and increase 2 seconds, then 2-3 seconds
➔Effort = Starts at 5/10 - will probably end around 7/10 due to duration
➔Speech = Comfortable

❗ Pick the start pace of the 18spm based on your energy levels. If you've had a tough session the day before, or you just want to keep this on the slower side to take time to work on technique and make it a regenerative row - then start at 2K+24 - then increase to 2K+22 for the 20spm and 2K+20 for the 22spm. Then when you drop back to 18spm - reset your pace back to 2K

If you feel strong, then start the 18spm at 2K+20 and this time increase to 2K+18 and then 2K+15-16. When you reset to 18spm again - either continue at 2K+20 as before, or if you're starting to get fatigued, drop the 18spm pace too 2K+22 or 2K+24 and increase pace from there. ❗

It's a long row - so if you've got an idea of your fitness capabilities, and your energy system, you should be able to pick the start pace appropriately.